EFFORT/INTENSITY
HOW DO YOU DETERMINE HOW HARD TO PUSH IT?
HOW DO YOU DETERMINE HOW HARD TO PUSH IT?
This program uses both percentage-based and RPE-based methods for
This program uses both percentage-based and RPE-based methods for determining what weights youdetermining what weights you should use, which will ultimately determine your level of
should use, which will ultimately determine your level of effort.effort.
%1RM BASED EXERCISES
%1RM BASED EXERCISES
Loads for the squat
Loads for the squat are determined based on a percentage of your 1 are determined based on a percentage of your 1 rep max (1RM) for that rep max (1RM) for that exercise. Texercise. Thehe main advantage of using a %1RM approach is
main advantage of using a %1RM approach is that progression is ensured in an objective manner week tothat progression is ensured in an objective manner week to week. Nothing is left up to how you’re feeling that day – there is a set weight prescribed in the program, week. Nothing is left up to how you’re feeling that day – there is a set weight prescribed in the program, and it’s your responsibility to
and it’s your responsibility to hit it. This level of hit it. This level of precision and structure is good for precision and structure is good for certain exercisescertain exercises because it allows for complete accountability.
because it allows for complete accountability.
HOW TO DETERMINE YOUR 1 REP MAX HOW TO DETERMINE YOUR 1 REP MAX
Of course, to use a %1RM approach, you must know (or at least have a rough idea of) what your 1 rep Of course, to use a %1RM approach, you must know (or at least have a rough idea of) what your 1 rep max is for that exercise. Of course, not everyone will know what their 1RM is at any given time. It may be max is for that exercise. Of course, not everyone will know what their 1RM is at any given time. It may be tempting to simply test your 1RMs –
tempting to simply test your 1RMs – lift as heavy as lift as heavy as possible with good form possible with good form for one repetition. Althoughfor one repetition. Although
this is a seemingly simple solution, testing one rep maxes can be unnecessarily risky, and there are at this is a seemingly simple solution, testing one rep maxes can be unnecessarily risky, and there are at least 2 better options to give you a ballpark estimate of this number. For the sake of this program, you least 2 better options to give you a ballpark estimate of this number. For the sake of this program, you want to use a “working max” – a weight you can definitely hit on any given day.
want to use a “working max” – a weight you can definitely hit on any given day.
ALWAYS USE A SPOTTER’S ASSISTANCE WHEN TESTING 1 REP MAXES!
ALWAYS USE A SPOTTER’S ASSISTANCE WHEN TESTING 1 REP MAXES!
1. DO AN AMRAP TEST AS FOLLOWS:
1. DO AN AMRAP TEST AS FOLLOWS:
- Warm up by pyramiding up in weight using estimated 1RM - Warm up by pyramiding up in weight using estimated 1RM -
2. Plug the results of a recent “tough set” taken close to failure in recent “tough set” taken close to failure in the 6 or the 6 or lower rep range into thislower rep range into this calculator, which will estimate your 1RM:
calculator, which will estimate your 1RM: http://wwwhttp://www.exrx.net/Calc.exrx.net/Calculators/OneRepMaulators/OneRepMax.htmlx.html Note: If you do
Note: If you do the AMRAP tests before beginning the program, do them on its the AMRAP tests before beginning the program, do them on its own day and then own day and then rest atrest at least 2 days before beginning Week 1, Day 1.
least 2 days before beginning Week 1, Day 1.
RPE-BASED EXERCISES RPE-BASED EXERCISES
In contrast to the objective nature of the
In contrast to the objective nature of the %1RM-based method, the scientific literat%1RM-based method, the scientific literature tends to use twoure tends to use two subjective scales for calculating effort: rate of
subjective scales for calculating effort: rate of perceived exertion (RPE) and reps perceived exertion (RPE) and reps in reserve (RIR). Thisin reserve (RIR). This program uses RPE to gauge effort for all secondary and tertiary exercises. The RPE scale is ranked from program uses RPE to gauge effort for all secondary and tertiary exercises. The RPE scale is ranked from 1-10, with 1 implying nearly no
1-10, with 1 implying nearly no effort was used, and 10 implying effort was used, and 10 implying maximal effort was achieved (trainingmaximal effort was achieved (training to failure)
to failure)[20][20]. I think this can . I think this can be more easily conceptualized as RPE9 meaning work at about be more easily conceptualized as RPE9 meaning work at about 90% of90% of your maximal effort, RPE8 bring about 80% of
your maximal effort, RPE8 bring about 80% of maximal effort, etc. Another way to think about RPE is maximal effort, etc. Another way to think about RPE is asas the inverse of “reps in reserve” (RIR). RIR is a scale which attempts to gauge how many additional reps the inverse of “reps in reserve” (RIR). RIR is a scale which attempts to gauge how many additional reps
you would be able
you would be able to complete after ending the to complete after ending the set [21]. While research has shown that RIR is not set [21]. While research has shown that RIR is not veryvery accurat
accurate for e for newer liftersnewer lifters [22][22], I think it is a good tool to understand at this point in your training career., I think it is a good tool to understand at this point in your training career.
So, to clarify
So, to clarify, an RPE of 9 would mean you had 1 , an RPE of 9 would mean you had 1 rep left in reserve. An RPE of 8 would mean you had 2rep left in reserve. An RPE of 8 would mean you had 2 reps in reverse, etc.
reps in reverse, etc.
In the program, the last set RPE column (LSRPE) is
In the program, the last set RPE column (LSRPE) is left blank for left blank for you to fill in. The iyou to fill in. The idea here is to reflect ondea here is to reflect on your last set and ask yourself how many more reps you think you could have gotten. It is a useful way to your last set and ask yourself how many more reps you think you could have gotten. It is a useful way to account for how hard you’re working on
account for how hard you’re working on the final set and the final set and how well it matches the how well it matches the target RPE.target RPE.
AN IMPORTANT DISCLAIMER ABOUT TRAINING INTENSITY (EFFORT) AN IMPORTANT DISCLAIMER ABOUT TRAINING INTENSITY (EFFORT)
While I admire a strong work ethic, similar to volume, more effort is not always better. Properly applied While I admire a strong work ethic, similar to volume, more effort is not always better. Properly applied effort is what we are always looking for. This means that we should reserve training to failure (or near effort is what we are always looking for. This means that we should reserve training to failure (or near failure) for when it fits
failure) for when it fits within the context of within the context of the program as a whole.the program as a whole.
As mentioned previously, Block 1 of the program may require some restraint and may prescribe an effort As mentioned previously, Block 1 of the program may require some restraint and may prescribe an effort lower than what you are used to. We can think of this as taming the beast before we unleash the beast in lower than what you are used to. We can think of this as taming the beast before we unleash the beast in Block 2.
Block 2.
VOLUME VOLUME
Volum
Volume loosely refers to the e loosely refers to the total amount of work you’re doing. This is total amount of work you’re doing. This is often approximated as sets x repsoften approximated as sets x reps x load, but is
x load, but is often simply thought of often simply thought of as the total number of as the total number of sets. Tsets. Total volume can be viewed as otal volume can be viewed as bothboth volume per-session and volume per-week. Per-session volume requirements are actually quite low, with volume per-session and volume per-week. Per-session volume requirements are actually quite low, with the research showing just one single set to
the research showing just one single set to be an adequate stimulus for strength and size,be an adequate stimulus for strength and size, [23][23] howe however,ver, multiple sets (3-5 sets) per
multiple sets (3-5 sets) per muscle group are thought to be required to maximize strength and sizemuscle group are thought to be required to maximize strength and size [24][24]. It. It is important to remember that not all volume is created equally and more volume isn’t always the answer.
is important to remember that not all volume is created equally and more volume isn’t always the answer.
A study comparing 5 sets of 10 reps versus 10 sets of
A study comparing 5 sets of 10 reps versus 10 sets of 10 reps on the squat actually showed greater10 reps on the squat actually showed greater strength respons
strength responses in the es in the 5 sets group, despite using half the 5 sets group, despite using half the volume. Additionallyvolume. Additionally, the 10 x , the 10 x 10 group lost10 group lost
muscle (on average) in their legs
muscle (on average) in their legs[25][25], so there appears to be , so there appears to be a volume limit past which a volume limit past which more volume ismore volume is not helpful for
not helpful for strength and size gains.strength and size gains.
When it comes to
When it comes to per-week volumeper-week volume, James Krieger recommends an absolute minimum of 10 , James Krieger recommends an absolute minimum of 10 sets persets per week per muscle group
week per muscle group [18] [18] with 10-20 sets per bodypart per with 10-20 sets per bodypart per week being a good ballpark estimate forweek being a good ballpark estimate for intermediate-adv
intermediate-advanced trainees. Becauanced trainees. Because of se of the large degree of the large degree of overlap between bodyparts on overlap between bodyparts on compoundcompound exercises, tr
exercises, tracking set volume per acking set volume per bodypart has its bodypart has its complications and limitations. For this reason, we willcomplications and limitations. For this reason, we will be measuring total sets per workout. These numbers will be instructive for
be measuring total sets per workout. These numbers will be instructive for you when moving on to you when moving on to furtherfurther blocks of training or other
blocks of training or other prograprograms so that you ms so that you can have an idea of can have an idea of how your body responds to how your body responds to the per-the per-session “lower body volume” laid out
session “lower body volume” laid out in this routine.in this routine.
AN IMPORTANT DISCLAIMER ABOUT TRAINING VOLUME AN IMPORTANT DISCLAIMER ABOUT TRAINING VOLUME
If you’re coming to this
If you’re coming to this program from a backgrprogram from a background of super ound of super high volume training, hopefully this routinehigh volume training, hopefully this routine will help you find
will help you find the balance you need for the balance you need for a long and a long and prosperous traprosperous training careerining career. Before you fall into. Before you fall into the dangerous trap of underestimating effective programming, please remember that this program is the dangerous trap of underestimating effective programming, please remember that this program is intentionally structur
intentionally structured in such ed in such a way that the two a way that the two blocks build on each blocks build on each otherother. Also keep in mind . Also keep in mind thatthat throughout the program, our number one priority
throughout the program, our number one priority is quality of is quality of execution.execution.
Just because someone may be running a higher
Just because someone may be running a higher volume training progrvolume training program than you does not am than you does not imply thatimply that they will see better results. This is because there are so many factors other than volume that go into they will see better results. This is because there are so many factors other than volume that go into proper program design, so it is careless and shortsighted to judge a program based merely on how many proper program design, so it is careless and shortsighted to judge a program based merely on how many sets it has you doing. Granted, volume has been identified as one
sets it has you doing. Granted, volume has been identified as one of the primary fof the primary factors driving strengthactors driving strength and muscle growth, so it must still be considered a central tenet of program design. However, this
and muscle growth, so it must still be considered a central tenet of program design. However, this shouldn’t tempt us to fall for either of
shouldn’t tempt us to fall for either of the two most common volume misconceptions:the two most common volume misconceptions:
1. The “Pedestal Myth”: the
1. The “Pedestal Myth”: the false idea that false idea that volume matters more than everything else. The realityvolume matters more than everything else. The reality is that ALL program variables must fit together like a puzzle, and it
is that ALL program variables must fit together like a puzzle, and it would be inappropriate to putwould be inappropriate to put one variable on a
one variable on a pedestal.pedestal.
2.
2. The The “Quantity-“Quantity-Over-QualitOver-Quality y Myth”: Myth”: the the false false idea idea that that more more volume volume is is always always better. better. Like Like the the restrest of the training variables, volume must be properly managed within the training week and
of the training variables, volume must be properly managed within the training week and compliment the other, more foundational programming factors like proper exercise execution compliment the other, more foundational programming factors like proper exercise execution v(technique), the prioritization of recovery and
v(technique), the prioritization of recovery and the management of effort.the management of effort.
I elaborate on basic volume concepts at
I elaborate on basic volume concepts at the links below:the links below:
Fundame
Fundamentals Ep 2ntals Ep 2::https://wwwhttps://www.youtube.com.youtube.com/watch?v=7S0NjKYlJ7I/watch?v=7S0NjKYlJ7I Volum
Volume Science e Science Explained:Explained:https://www.youtube.com/watch?v=qwv3JqOUqWshttps://www.youtube.com/watch?v=qwv3JqOUqWs